Monday, Jan. 22nd, 2018


A) Warm Up

:30 Seconds
Slow Row
Air Squats

Medium Row
Push-up to Down Dog

Fast Row
Active Spidermans


“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell


B) Strength/Skill

5 x 5
Back Squats @ 60%



“Fight Gone Bad”
3 Rounds
1:00 at each station:

Wall Balls 20/14
Sumo Deadlift High Pulls 75/55
Box Jumps 24/20
Push Press 75/55
Calorie Row

In the classic CrossFit benchmark workout “Fight Gone Bad”,
athletes will spend one minute at each of the five stations with no rest between stations.
Following the row, athletes will have one minute rest before beginning back on the Wall Balls.
Score at the end of the workout is total reps.